Strategy to Escape Obesity

Obesity has become a global public health problem. Because of its great health impact, strategies to combat obesity are important.

Obesity is an incurable disease characterized by excessive accumulation of body fat. Although it often begins in childhood and adolescence, it can occur at any age. Obesity is considered a multifactorial disease because it can result from genetics, medical problems, or lifestyle. What are some strategies to help you escape obesity?

The obesity escape strategy can be different depending on the needs of each patient. It usually involves changes in eating habits and increased physical activity. Let's look at the five recommendations now.

Strategies to Fight Obesity

Obese patients are particularly at risk for other health problems such as heart disease, diabetes, high blood pressure, or arthritis. These diseases promote obesity and worsen the prognosis.

Fortunately, weight loss can improve or prevent obesity-related complications. Are you suffering from obesity? Discover and put into action a set of strategies that can complement your treatment below!

1. Regular exercise

To combat being overweight, avoid the sedentary lifestyle and be physically active regularly.

Practicing a regular exercise routine is an important part of the treatment to combat obesity. It's not easy to get rid of the sedentary habit, but starting a moderate physical activity can help you control your weight and help control the problems associated with obesity

A thing to do

At first, you can exercise for 150 minutes a week. However, as you gain more endurance, you can work out for up to 300 minutes or more.

There are many types of training routines or sports activities to choose from. Maintaining consistency and increasing intensity as your physical condition improves is of utmost importance.

Experts recommend increasing other types of physical activity. For example, there are activities such as taking the stairs, doing housework at a faster rate, or taking a walk with a dog.

2. Follow a healthy diet

Let's find out strategies to combat obesity

You can lose body fat in a healthy way with an appropriate nutrition plan that fits your needs.

A large part of the success of obesity treatment depends on your diet. Therefore, it is important to reduce calorie intake and practice healthy eating habits. Even so, extreme and restrictive diets that do not provide long-term results should be avoided.

It can help you lose weight in the short term, but the yo-yo phenomenon is more likely to regain the weight. The best way to achieve a healthy and balanced weight is to follow a long-term, lasting weight loss plan.

The type of diet can be different depending on your needs. Your doctor or dietitian can consider aspects such as age, degree of obesity, and underlying disease. However, in general, it is advised as follows:

Reduce your total caloric intake. In the case of normal intake, women are 1200 to 1500 kcal per day and men are 1500 to 1800 kcal per day.

Increase your intake of high-nutrition, low-calorie foods such as fruits, vegetables, whole grains, legumes, and seeds.

Similarly, eat more lean protein, such as chicken, turkey, and fish.

Eat low-fat dairy products.

Prepare healthy snacks with nuts, plain yogurt, seeds, and fruit.

Limit your intake of unhealthy foods that contain sugar, refined flour, and saturated fat.

Read More:  6 Effects of Refined Flour

3. Changing behavior to combat obesity

In many cases, obesity is a problem that needs to be treated from a behavioral point of view to combat bad habits and encourage a healthy lifestyle.

Most patients initiate a behavioral change program. The main goal of the program is to change behaviors and attitudes that prevent patients from maintaining a healthy weight. In this way, the patient understands that losing weight requires permanent lifestyle changes.

Psychologists are experts in behavioral change programs, commonly referred to as behavioral therapy. These experts have the skills to help patients understand the risks of illness and the situations that poor eating habits can cause 

Treatment can be conducted individually or in groups. In fact, obesity tends to affect several members of the same family, so it can sometimes be done as family therapy. The treatment plan includes strategies for managing food anxiety, stressful situations, or other emotions that are linked to obesity.

Are you fighting against obesity? If so, let's put all the strategies mentioned above into practice and work hard for a healthier weight! Of course, don't forget to seek medical attention, as other treatment options can be crucial to overcoming this dangerous condition.